T Nation

Road to First Meet



BW: 72.9KG but i was at gym and had shoes on so prob about 71.5kg

Have trained a few times since i last posted but ill post this workout anyways.

Max effort lower body day, decided do do sumo block pulls from 2" plates (my blocks lol)

Build up to 130kg sumo blockpull, heaviest i have ever pulled sumo but dont pull sumo too often right now so happy with that.

I dropped to 80% of that which was 105kg and did a 3x3 with that weight, enjoyed this lift will do more in the future.

SLDL 65KG 3x8
Leg press 3x12 i think was 75kg, quad to chest
Leg curl 3x12 35kg
Standing cable crunch 3x12
Plank 30 secs on 15 secs off x6


And by the way, i didnt end up competing at that meet, i didnt have the money at the time for membership, singlet and all the gear but i think i will compete at some point.


Forgot to weigh myself
Max effort upper
Working on a pin press from the chest, building up to a 1rm
Bar x5
40kg x5
60kg x3

did 77.5kg, was slow but i had more
80kg, slow rep, was a bit annoyed because i got it all they way to lock out, but i had quite an inexperienced spotter and just because it was going a bit slow he took the weight right at the top, but litterally right at the top so i took the rep.

backed off to 62.5kg and did a 3x3

Build up to 1x5 @50kg which is a PR
Backed off to 30kg and did 2 AMRAP sets, 1st i got 15, second i got 10

Barbell row
3x10 @60kg

Did some pushdowns and cable curls aswell


I missed a workout or 2 but here we are.
BW: 71kg
DE Upper
9x3 @30kg + doubled mini bands (not sure how much it adds at all tbh)
Gonna be doing a wave of this just adding 5-10kg for a few weeks.

Was just gonna do 3x8 but decided to test as i failed a 60kg OHP and wanted to get it.
Got 60kgx1 and was a good rep, really happy with it.
Dropped off to 40kg and did 3x8

DB Flat bench 22kg dumbells 2x8 then 1x5

Chest supported rows 3x10 @47.5kg

Hammer preacher curls 3x8 @10kg

Plank 45 sec on 30 sec off x3


Im going to do a meet
I needed to put this somewhere just so i commit to it, last time i just didnt commit to it but this will make me have to do it, so im pretty sure its in september/november but its going to happen.
Might not post on here every workout but will do when i remember.

BW: Didnt weigh myself but ive been around 73kg average which is my biggest yet.

I missed a day of my program and had lots of days rest and will have another rest day after this so i kind of merged 2 days of my program and went ham.

8x3 at 80% (67.5kg)
I actually misread my program, it was actually supposed to be just 6x3 but there we go.

Deadlift (Conventional)
2x5 @80% (112.5kg)
These were very hard, especially the last set but got through them.

Mostly working on form at the moment, i watched some videos last night and applied some tips to my squat and feel a lot more comfortable with my form, slightly wider stance and am getting my knees out into a much stronger position now.
3x3@ 60kg
2x8 @50kg

I then did some back work and left the gym.


BW: Forgot to weigh but prob around 73kg

Was supposed to do more this day but was on a time limit and theres only 1 rack at my gym and was taken so i ended up just doig sumo deadlifts but not squats.

Built up to a 1rm sumop deadlift as i havent done it in ages.

110kgx1 fast
120kgx1 fast
130kgx1 medium, i think i had 5-10kg more in me which would match it with my conventional PR without even training it for about 3 months i think.


BW: 74.1kg
At this point i think im gonna just compete in the -83kg class but maybe some advice on wat to do because im no way near gonna fill out 83kg class in that time.

Yeah i missed a few workoutts like i said but here was todays

3x5@ 65kg
Good reps, feelin myself on bench and gonna go for PR’s soon at least on bench and deadlift.
Havent done it heavy in a while, did
45kgx5 was too heavy to do another set as i had limited time and had low rest time
42.5kgx5 still really slow reps so dropped it down again
40kgx5 and grinded the last rep lol

BB Rows, again limited time so just whacked on a plate and repped it a few times
3x10 60kg


BW: 72.9KG weighed in morning

This workout was great, bench feeling good, week 3 of program started today

Bench 5x3@70kg
Felt great, excited to test my bench
Moved on to the assistance stuff,
DB Incline 3x10 @18kg dumbbells Super set with
Cable rope face pulls 3x30@16kg

Feeling good loving training
Im learning to drive so hopefully i pass soon so i can change gym to either a powerlifting gym or just a gym that has more racks and equipment.


Compete at 83, don’t worry about filling it out. That’ll happen over time.


@MarkKO thanks i will take the advice
Im going to put 2 workouts in here as iu missed quite a few
Was supposed to squat but the rack was literllay taken the whole time i was there which is annoying (there is only 1 rack at my gym, i am planning on passing my driving test soon so i can move gym) so i decided to do some sumo deadlifts and thats when i realised i should pull sumo im comp xd

So i was doing some work at 110kg after warmup and was so easy so i whacked on 140kg which is my conventional 1RM and a 10kg pr for sumo and smoked it, way quicker off the ground then even 130kg of conventional and without properly training sumo in a while.

Did some accessorise stuff and moved on

I did the squats i missed yesterday today
5x3 @70kg
Felt better than expected, nowhere near where i wanna be though and atm on program im plugging 1rm @90kg because i knew i lost strength, although i feel its almost all back and my form is a lot better than before (still not perfect ofc)
OHP: 2x5 @40kg, feel like i lost a bit of strength on that since my 60kg 1RM but not bothered about that at all


I realised my day 1 and day 4 of my program typically are friday and then saturday so my bench days are right next to eachother so i swapped day 1 with day 2 now lol. This workout was the last of week 3

4x6-8 @62.5kg
got 7-6-7 reps

3x5 @42.5kg

Bench 5x3 @72.5kg
Incline db press 18kgs 3x12
cable face pulls 16kg 3x33


Missed a few workouts as per but here was yesterdays
Squat 5x3 @77.5kg
Pretty hard, squat form is proving but inconsistent, still working on it, happy that i hit this tbh as i thought i would be able to
Front squats 1x5 @50kg
Went for another set of 5 but my wrist hurt too much so had to rack at 3
then some other accessories, some leg curls and chinups


Squat 3x5 @65kg
Bench 3x5 @62.5kg
Deadlift (sumo) 1x5 @130kg